4 Approaches To Men’s Health (Hint: Only One Works)

After talking to over 250 Men over 50 over the last two years, a number of trends have revealed themselves.

Most Men want to improve their health. They want to be active, fit, energetic and relevant.

Note: We wrote about 8 insider clues from Men who are winning in the health game. You can read that article here. 

But the approaches they take vary. Sometimes dramatically.

Men typically take one of four approaches: 

• Do nothing

• Do the wrong things

• Do the right things the wrong way

• Do the right things the right way. 

In this article, we'll delve into each category, focusing on sleep, nutrition, fitness, and proactive healthcare. Our aim is to emphasize a problem-solving mindset, urging men to fall in love with the problem rather than fixating on a single solution.

1. Doing Nothing: The Silent Saboteur

This approach is the worst option of all but sadly it is the most common choice Men over 50 make. And make no mistake, it is a choice. This Man is actually following the “advice” outlined in this issue.

Sleep:

Doing nothing about sleep is a common pitfall. Men might dismiss the importance of quality sleep, assuming they can function adequately on minimal rest. The reality is that sleep is the cornerstone of health and ultimately your performance is limited or powered by how well you rest and recover. Ignoring it contributes to a cascade of issues including heart disease, Type 2 diabetes, cancer, obesity, depression, and many other conditions.

Nutrition:

When it comes to nutrition, doing nothing often manifests as haphazard eating habits. Men may skip meals or consume whatever is convenient, disregarding the vital role of nutrition in overall well-being. This lack of attention can lead to weight gain, nutritional deficiencies, decreased energy levels, loss of muscle (sarcopenia), Type 2 diabetes, and heart disease.

Fitness:

Sedentary lifestyles epitomize doing nothing in the fitness domain. Men who avoid physical activity miss out on the numerous benefits, including functional strength, cardiovascular health, enhanced mood, and weight management. This inertia can pave the way for various health issues, especially as one ages.

Proactive Healthcare:

Neglecting proactive healthcare involves forgoing regular check-ups and preventive measures. This passive stance can lead to undetected health issues, allowing them to escalate into more significant problems.

Negative Habit Stack

The cumulative effect of negative habit stacking in these crucial areas can dramatically reduce the overall quality of life for men over 50, potentially resulting in adverse health consequences. It is crucial to recognize that this approach is a conscious choice, and addressing these lifestyle factors is paramount for maintaining optimal health and well-being.

2. Doing the Wrong Things: A Recipe for Disaster

This approach, while better than doing nothing, is ultimately misguided. It tends to be the shortcut approach. The Man who makes this choice hasn’t done his research and is not asking any questions. He is just choosing a solution without regard to whether or not it solves the problem.

Sleep:

Doing the wrong things in sleep might involve relying heavily on sleep meds or OTC pain killers (Tylenol PM) without addressing the root cause of sleep disturbances. This approach may provide short-term relief but fails to address underlying issues such as stress or poor sleep hygiene. In addition, the side effects from this approach can be significant.

Nutrition:

Consuming excessive processed foods, relying on fad diets or doing extreme calorie restriction (starving yourself) represents doing the wrong things in nutrition.

Men may be getting calories, but the lack of nutritional value can lead to weight gain, inflammation, and other health issues. If it comes in a package, it’s probably not healthy for you no matter what the packaging says.

On the other end of the spectrum is an extreme caloric deficit, extreme fasting, or the One Meal A Day (OMAD) method. These diets can deliver short term results but will almost always be unsustainable and can have a damaging effect on your metabolism.

Fitness:

Engaging in high-impact, strenuous workouts without proper guidance exemplifies doing the wrong things in fitness. This can result in injuries, burnout, and, paradoxically, hinder progress rather than foster it. The weekend warrior model also lands in this category.

For many Men, doing the wrong thing means returning to the workouts they did in the 1980’s. Going for a 3 mile run when you are overweight and out of condition is a great way to damage your joints and get injured.

Proactive Healthcare:

Relying solely on traditional health insurance without exploring preventive measures or alternative therapies falls into the category of doing the wrong things in proactive healthcare. It's a reactive approach that may miss opportunities for early intervention.

It can result on going on multiple medications and not exploring lifestyle changes and/or natural alternatives that do not have the negative side effects of medications.

3. Doing the Right Things the Wrong Way: A Missed Opportunity

The Man who chooses this option has good intentions but either hasn’t done his research or asked enough clarifying questions. The result is improper execution.

This option often includes what we refer to as the “majoring in the minors” group. They choose some valid approaches but skip the foundational items, looking for a quick fix.

Sleep:

Even when prioritizing sleep, doing it the wrong way might involve relying on supplements to help with sleep (majoring in the minors) . While supplements can play a key role in optimizing sleep, a lack of a foundational sleep strategy (the majors) will hold you back.

A CPAP machine is often a necessity for Men who have sleeping issues. The common theme among nearly all the Men who use CPAP machines: They are over 20% body fat and often times are 35% or higher. For this group, the CPAP may be the right solution given their excess weight. But does the CPAP solve the underlying problem of being overweight or obese which could be causing sleep issues? Start reversing your body fat % and target 15% and see if you still need the CPAP.

Nutrition:

Eating the right foods but in improper proportions and macronutrient ratios characterizes doing the right things the wrong way in nutrition. Achieving macronutrient ratios is crucial, and even with a focus on healthy options, imbalance can hinder progress.

Many Men in this category start to clean up their diet but undereat protein and overeat carbs, particularly processed carbs. Flipping these ratios with no change in total calories can often result in dramatic differences in body composition.

Fitness:

Performing exercises correctly is key to fitness success. Doing the right things the wrong way might involve improper form during resistance training, diminishing its effectiveness and increasing the risk of injury. A lack of focus on mobility (improving range of motion) is very common.

Men also tend to fall into two camps here. The “I don’t want to get hurt” crowd and the “all or nothing crowd.” This topic deserves it’s own newsletter but I’ll summarize it.

Sitting on the couch is way riskier than embarking on a resistance training program. No one wants to get hurt so start slow and make consistent progress every week. Work with a trainer if you need guidance on proper form.

For the all or nothing guy, don’t try and boil the ocean, get frustrated and give up. Follow the same advice - go slow, make consistent progress every week, and seek guidance on proper form.

Aches and pains are feedback that you are alive and being active. You will occasionally get dinged up. Work around any injuries and keep moving forward. Risk and return go hand in hand but you can manage the risk and get outsized returns.

Proactive Healthcare:

Regular check-ups are commendable, but relying solely on them without adopting a holistic approach to health misses the mark. It's like putting a band-aid on a problem without addressing the root causes.

Relying solely on a check-up and physical each year from your insurance backed physician falls short of the mark. This group tends to not challenge their physician and simply accepts their diagnosis.

4. Doing the Right Things the Right Way: The Winning Formula

This is the least common option but by far the most effective approach. This Man understands the problem he is trying to solve, does his research, and finds solutions designed to address root causes. Adjustments will need to be made as you measure progress but there is alignment between the problem and the solution.

The results from this approach can be transformative. And when pursued with a group of like-minded people, you reduce the trial and error aspect dramatically.

Sleep:

Prioritizing high-quality sleep involves following a consistent approach to sleep including creating a conducive sleep environment, maintaining consistent sleep schedules, and addressing factors that impact sleep (timing of caffeine, food, drink and screens are all important). This comprehensive approach ensures not just quantity but the essential quality of rest.

In addition, this group often uses wearable technology like the Oura ring to measure sleep quality and understand where there are opportunities for improvement.

Nutrition:

Consuming at least 70% of body weight in grams of protein daily with a focus on macronutrient ratios embodies doing the right things the right way. Pairing protein with organic vegetables, healthy fats, and organic fruits creates a well-rounded, sustainable nutritional approach.

For Men with body fat over 20%, reducing carbohydrates while increasing protein will help “unwind” insulin resistance which is a key factor in storing fat.

Fitness:

Making resistance training the core of workouts, tailored to individual needs and capacities, represents doing the right things the right way in fitness. It counters sarcopenia (the loss of muscle as we age), promotes muscle health, and ensures a balanced approach to physical activity.

Proactive Healthcare:

Embracing proactive healthcare involves a mix of traditional check-ups and alternative therapies. Men over 50 should consider working with a physician trained in longevity who understands that “normal” ranges for biomarkers can actually be unhealthy and aim for “optimal” ranges to improve health. 

Regenerative medicine can also play a key role in helping avoid surgeries and/or pain killers.

Regular screenings, combined with practices like meditation, acupuncture, chiropractic, massage and physical therapy create a comprehensive approach to health, addressing both the physical and mental aspects.

We outline a comprehensive roadmap for moving from reactive sickcare to proactive health care in issue #048.

Conclusion: A Call to Action

In the quest for optimal health and fitness, men over 50 must adopt a problem-solving mindset. Falling in love with the problem means acknowledging the complexity of these issues and remaining open to diverse solutions. It requires regular evaluation and adaptation, steering away from rigid adherence to one-size-fits-all solutions. 

The call to action is clear: prioritize high-quality sleep, fine-tune nutrition with a focus on macronutrient ratios, embrace resistance training, and take a proactive approach to healthcare that extends beyond conventional practices.

Men over 50 have the power to redefine their health by breaking free from inaction, steering clear of misguided efforts, correcting course when needed, and ultimately mastering the art of doing the right things the right way. In doing so, they not only enhance their current well-being but also pave the way for a healthier and more fulfilling future.

Argent Alpha was created to help you move into category 4 and do the right things the right way.

We are accepting applications through December 31, 2023 and will reopen them sometime in first quarter 2024. If you want to close the year on a strong note and go into 2024 with momentum, go to Argent Alpha and apply.